Before breaking out the bathing suits for summer and heading to the beach, many women will try to lose a few unwanted pounds.

“You hear a lot about fad diets and ‘miracle’ weight loss products at this time of year,” says Suzanne Henson, RD, MS, director of UAB’s EatRight Weight Management System.

 

“But the evidence is overwhelming that diet pills and fads don’t get the weight off and keep it off."

"What does work is the combination of reducing the number of calories you take in and increasing your physical activity.”

When you start your weight-loss program, be it low-carb or low-diet course, please keep in mind that weight-loss pills and other quick fixes don't address the root of the problem. And the effects are often short-lived. Without a permanent change in habits, any lost weight is likely to return — and then some.

For successful weight loss, we all need about 60 minutes of physical activity a day. But that doesn't mean 60 solid minutes at a stretch. Shorter, repeated bursts of activity during the day can help burn calories, too. Even household chores such as vacuuming and washing the car have aerobic benefits.

A nutritious breakfast will jump-start your metabolism and give you energy to face the day ahead. Even better, it may keep you from eating too much during the rest of the day.

The average 12-ounce can of soda has 150 calories and 10 teaspoons of sugar. The calories and sugar in fruit juice, specialty coffees and other drinks can add up quickly as well. Drinking water instead of soda and other sugary drinks may spare you hundreds of calories and a day's worth of sugar — or even more.

It can be tough to make healthy choices when office corridors are lined with vending machines, but it's possible. Here are weight-loss helpers that are easy to pack at home:

A bag of grapes
Oranges, strawberries or other fresh fruit
Sliced red, orange or yellow peppers
Cherry tomatoes
Baby carrots
Low-fat yogurt or pudding
Pretzels
Graham crackers

When it comes to portions, size matters. Scale back and stop eating when you are full. Allow 20 minutes to feel satiety, as our brain reacts slowly to the stomach signals.

Check us tomorrow for more weight-loss tips!

SOURCE: MAYO CLINIC, EatRight Weight Management System 

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